Something for everyone

Something for everyone

Twenty men of purpose, including a FNG, gathered at CCHS to get the weekend started off right. Our newest member came in late after learning about F3 around 2am last night while surfing the web and running across F3Nation.com. Multi channel marketing is working.

The Thang:

COP with 20 SSH, 10 burpees, 20 Mountain Climbers, 10 burpees, 20 squats and 10 burpees. Mosey to other side of football field and bear crawl down to press box. Mosey down to the rails for first set of tabata (20 seconds of called exercise and 10 seconds rest for four minutes – 8 rounds)- alternate pull ups and decline merkins.

Mosey over to parking deck and crab walk up to level 2. Backward run back down to center of deck for tabata 2 – merkins.

Mosey outside and burpee broad jump up parkng lot. Mosey to picnic tables in front of school for tabata 3 – crunches.

Mosey back to parking deck and backward bear crawl half way up the deck. Mosey down the stairs and over to parking lot for tabata 4 – burpees.

Six minutes of mary with 20 high flutters, 20 rosalitas, 20 low flutters, and 20 low dolly. Finish up with 1 minute of burpess.

Naked moleskin

Glad to see Mermaid back out after knee surgery.  I tried to keep it mostly body work but couldn’t contain myself.  Hope you got a good workout in.  I tried to run a workout that had something for everyone so I hope it came close.

As always, an honor to lead such a great group. Our newest member Asphalt rolled in a few minutes late but joined right in. Strong work brother – workouts are always hard but you will get stronger. Hope you recover quickly – had the PAX a little worried at COT (the end).

I should know better than to call backward bear crawl – double trouble as most complained while Hops got to win one. Lorax was the burpee broad jump king and otherwise I don’t think there are any virtual trophies to hand out. The tabata is all you versus you and I’m pretty sure I lost 3 of the 4.

Utah, Bus Stop and maybe Scabby ran it so they get extra credit.

A big thanks to all for the birthday well wishes and for the Mermaid comments. I was expecting to get roasted but was let off easy.

Announcements

There is convergence at Day Zero on Saturday before Memorial day and Metro convergence at South Park on Memorial day with triple option. See F3 website for more details.

I know it is a little late, but there is a Stair Run tomorrow at the Duke Energy building to raise funds for first responders injured on 9/11. Go to Stair Climb Race to see if there is still time to sign up

Contact Joker if you can help him as I think he still needs volunteers at Alexander Youth Network.